nightly wind down
His One and Only Son
11 minutes · Audio access options are available in the app
Related Scripture: John 3:16 (recording quotes NIV). The linked Bible reader uses the World English Bible.
Meditation transcript
Transcript of the recording. Scripture translation labels describe the translation quoted in the audio.
0:01Let's go ahead and get comfortable in your bed or in your chair.
0:09And when you're ready, allow your eyes to slowly close.
0:20Take a moment to consider this verse and prayer.
0:28"For God so loved the world that He gave His one and only Son, that whoever believes in Him shall not perish but have eternal life." And again, "For God
0:52so loved the world that He gave His one and only Son, that whoever believes in Him shall not perish but have eternal life." When it feels natural, begin releasing
1:23the tension in your hands, shoulders, and neck.
1:35Let go of that stress.
1:46Release your anxieties and worries to God.
1:59Let go of your grip on control.
2:14Take a big, deep breath in.
2:26Release your stress.
2:32Let go of your frustrations.
2:42Let it all go on the exhale.
2:55We aren't holding onto the thoughts.
2:59We're just letting them release.
3:18Now bring your awareness to the way the body feels.
3:36Allow yourself to sink into your chair or your bed.
3:46Let the body relax and release.
4:04When it feels comfortable, bring your attention to the heart.
4:16Feel the heart beat.
4:24Just noticing it.
4:39Allow that natural rhythm and stillness to relax the body.
4:58Just notice the way that you feel.
5:04Not trying to change it.
5:08Just accepting it the way that it is.
5:27Now, let's relax the muscles.
5:32Start with the hands.
5:36Letting go of the tension in the hands.
5:44Let the palms open and relax each finger.
5:52Let your grip relax.
5:59Let- Let the arms relax and the joints release.
6:15The shoulders falling away from the ears.
6:26Feel the weight of the body.
6:35And now to the legs.
6:41Relaxing and letting go.
6:49Allow the legs to be heavy.
7:00Allow the muscles to completely relax, almost like they're melting.
7:23If you need a deep breath, take it.
7:29Keep it easy and natural.
7:39Notice how the breath changes the way you feel.
7:58There is nowhere to go, nowhere to be.
8:04You are here.
8:10Everything is perfectly how it should be.
8:20Let your mind relax.
8:28You are safe.
8:44Notice any feelings that you're having in the body.
8:52Not judging, just noticing.
9:11Allow yourself to release those feelings of tightness and tension.
9:42And now, for a moment or two, allow yourself to relax into the loving presence of God.
10:09Take this verse with you.
10:13For God so loved the world that He gave His one and only Son, that whoever believes in Him shall not perish but have eternal life.
10:38God, I know you're always with me.
10:45Thank you for all of your blessings.
10:50Help me to relax and let go in your presence.
10:57I trust your plan for my life.